Mushrooms, which are categorized as fungus according to their botanical classification, contain a wealth of substances that are beneficial to one’s health, including vitamins, minerals, amino acids, fiber, and antioxidants.
Numerous studies have shown that consuming mushrooms on a daily basis may enhance the quality of your diet, protect against cardiovascular disease, promote immune system health, and even lengthen your longevity.
5 Healthiest Types of Mushrooms
Certain edible mushrooms stand out due to their remarkable nutritional profile and the favorable impact they have on health, despite the fact that all edible mushrooms are healthy.
Here are 5 of the healthiest mushrooms you can eat.
Oyster Mushrooms
Pleurotus species, sometimes known as oyster mushrooms, are a category of edible mushrooms that are cultivated all over the globe. They are one of the most popular and extensively farmed edible mushrooms because they are beneficial to one’s health, they produce a lot of fruit, and they are simple to cultivate.
The form of oyster mushrooms is similar to that of oysters, and they have a soft umami taste and a meaty texture. They are often used in recipes like as pasta, soups, and meat meals, and they are well loved. On account of the fact that oyster mushrooms are found growing in woods in many parts of the globe, they are not only available for purchase at grocery stores but are also often foraged by mushroom hunters.
In spite of their low calorie and carbohydrate content, oyster mushrooms are an excellent source of B vitamins including niacin, pantothenic acid, folate, and choline, as well as minerals like potassium.
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In addition to being a rich source of nutrients, oyster mushrooms are also a rich source of antioxidants. These antioxidants include the phenolic chemicals gallic acid, p-coumaric acid, chlorogenic acid, and naringenin, as well as the amino acid ergothioneine, all of which have potent cellular-protective qualities. Beta-glucan, a kind of soluble fiber, is also present in them, and it has the potential to assist in maintaining appropriate levels of blood sugar and blood lipids.
Shiitake Mushrooms
Lentinus edodes, more often known as shiitake, is a kind of edible fungus that has been used for culinary and medicinal uses for thousands of years. Shiitake mushrooms are a kind of fungus that originated in East Asia. They are now farmed all over the globe and are often used in recipes such as soups and stir-fries. Shiitake mushrooms are a wonderful source of nutrients such as choline, copper, selenium, and zinc. They have a flavor that is earthy and deep, and they have a texture that is similar to meat.
The choline content of shiitake mushrooms is very high, making them an excellent option for those who are pregnant or nursing. Choline is a vitamin that is in high need throughout these stages of life. An example of this would be that one cup of cooked shiitake mushrooms has 116 milligrams (mg) of choline. This amount of choline is sufficient to meet 25% and 21% of the daily choline requirements during pregnancy and nursing, respectively. The production of neurotransmitters, as well as the metabolism, cellular health and function, and growth and development of the fetus, are all areas in which choline plays a significant involvement.
Shiitake mushrooms are also abundant in chemicals that are beneficial to the immune system and decrease inflammation. The consumption of 5 to 10 grams (g) of dried shiitake mushrooms on a daily basis for a period of four weeks led to a reduction in inflammatory proteins such as C-reactive protein (CRP), as well as an improvement in immune health. The study was conducted in 2015 and included a total of 52 participants. The aim of the study was to improve immune health by increasing the levels of natural killer cells (NK cells), which are cells that help protect against disease and illness.
Maitake Mushrooms
Grifola frondosa, often known as maitake or hen-of-the-woods, is a nutrient-rich fungus that is very popular among mushroom hunters and foragers. It is also known by its common name, maitake. China is the country of origin for maitake, although it may also be found growing in other parts of the globe, such as in the woods of North America. These fungi may weigh up to fifty pounds and grow in fan-shaped clusters at the foot of trees. They can also grow in clusters. Because these clusters occasionally seem like the feathers on the tail of a hen, they are frequently referred to as hen-of-the-woods.
In addition to having a meaty texture and a taste that is rich and delicious, maitake mushrooms are a great addition to recipes that are based on meat, poultry, or vegetables. They are very nutrient-dense, since they include B vitamins like folate, niacin, and riboflavin, as well as minerals like copper, which are essential for the creation of energy, the synthesis of neurotransmitters, and the formation of red blood cells.
According to a number of studies, maitake mushrooms possess qualities that allow them to fight cancer, boost the immune system, prevent diabetes, and reduce inflammation. Beta-glucans and amino acids are two of the substances that are found in maitake mushrooms. These compounds have the potential to protect against neurological illnesses such as Alzheimer’s disease and to promote healthy aging.
Button Mushrooms
The button mushroom, also known as Agaricus bisporus, is the fungus that is eaten the most often all across the globe. As a result of their traditional umami flavor and firm texture, they are often used in foods such as salads, pizzas, and omelets.
Button mushrooms are an excellent source of nutrition, since they include a variety of vitamins, minerals, and fiber. For example, they contain a very high amount of selenium, which is a mineral that is necessary for the formation of selenoproteins. Selenoproteins are specialized proteins that are essential for critical tasks such as the generation of thyroid hormone. Additionally, seleniproteins perform the role of antioxidants, therefore shielding cells from the oxidative damage that may otherwise result in clinical illness.
There are around 9.3 micrograms (mcg) of selenium in a serving size of three ounces of button mushrooms, which is equivalent to approximately 17% of the food’s recommended Daily Value (DV). There is strong evidence that selenium has great cellular-protective characteristics. Furthermore, studies from animal research show that increasing the consumption of button mushrooms that are high in selenium may help lower the chance of developing health disorders that are associated with oxidative damage, such as Alzheimer’s disease.
Furthermore, specific varieties of button mushrooms have the potential to assist in the enhancement of vitamin D levels, a nutrient that is essential for maintaining bone health, immune system function, as well as growth and development purposes. Consuming button mushrooms that have been exposed to ultraviolet light has been shown to efficiently enhance blood levels of vitamin D to a degree that is comparable to that of vitamin D tablets, according to studies.
Lion’s Mane Mushrooms
Hericium erinaceus, more generally referred to as lion’s mane, is a fungus that is highly valued for its adaptogenic characteristics. It has a distinctive appearance. There are chemicals known as adaptogens that have the ability to boost the body’s resilience to stresses, which may include chemical, biological, and physical stressors. In addition, adaptogens shield the body from the harm that is caused by stress and help the body continue to operate normally even when it is under pressure.
The use of lion’s mane mushrooms has been shown to have the potential to alleviate stress and enhance cognitive performance, according to research. According to the findings of a small research conducted in 2023 with 41 individuals, the participants reported considerably decreased subjective stress ratings after taking a supplement consisting of 1.8 grams of lion’s mane per day for a period of 28 days. This was in comparison to the placebo treatment and their baseline stress levels. In addition, the research discovered that a single dosage of lion’s mane greatly boosted the pace at which individuals performed on cognitive tests.
It has also been shown that lion’s mane has antioxidant, anticancer, and neuroprotective characteristics. These benefits are most likely attributable to the high concentration of phenolic acids, polysaccharides, and terpenoids that are found in lion’s mane. All of these substances possess potent cellular-protective capabilities.
The taste of lion’s mane is similar to that of seafood, and it has a soft texture that makes it an excellent ingredient for pasta and grain recipes. The white, hair-like body of this creature, which resembles the mane of a lion, is whence it gets its name. at addition to being a fungus that is popular among foragers, lion’s mane may be obtained at specialist food shops as well as online.
What About Mushroom Supplements?
Several types of mushrooms, including lion’s mane, turkey tail, reishi, and cordyceps, have been demonstrated to have beneficial effects on health when they are consumed in the form of supplements and measured out in exact amounts.
For instance, adaptogenic mushrooms such as lion’s mane and reishi have the potential to protect the body from the negative effects of both physical and mental stress, enhance physical performance in stressful situations, and provide benefits to cognitive function. Several other types of mushrooms are well-known for their immune-boosting properties, and they have even been used as alternative therapies for a variety of medical ailments, including certain types of cancer.
- Prevent the spread of cancer
- Prolong overall survival
- Reduce chemotherapy-related side effects
- Improve immune function
- Enhance the quality of life
It is not safe or acceptable for everyone to consume heavy amounts of mushrooms, despite the fact that many of the mushrooms that are used in supplements have a solid safety record and have not been linked to any major health problems. There is a possibility that some mushrooms might cause allergic reactions, mix with popular drugs, and raise the likelihood of experiencing symptoms in those who are already suffering from specific health issues.
If you are interested in taking mushrooms as a supplement, it is essential to consult with your healthcare professional first. This is particularly crucial if you are already taking one or more drugs or if you have any preexisting circumstances that might affect your health.
Tips for Consuming Mushrooms
The preparation of mushrooms is simple, and they may be used in a wide range of delicious dishes. Although cooked mushrooms are preferred by the majority of people, some species of mushrooms, such as button mushrooms, may be served raw in meals such as salads.
Here are a few ways to incorporate mushrooms into your diet:
- When making soups, stews, or gravies, add sliced mushrooms to the dish.
- Utilize them in recipes that include eggs, such as omelettes, frittatas, and quiches.
- Make use of them in the pasta and grain-based meals that you like the most.
- Make use of them in the preparation of burgers, meatloaves, and meatballs.
- As a tasty side dish, serve mushrooms that have been sautéed.
- You may top your handmade pizza with the mushrooms of your choice.
- As a savory topping for avocado toast, mushrooms that have been sautéed might be used.
Almost every savory recipe may benefit from the addition of mushrooms, and they can even be included into baked foods like breads.
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Because mushrooms come in a wide range of flavors and textures, it is possible that you will need to try out a variety of various kinds of mushrooms and cooking techniques before you discover one that is to your liking.
Conclusion
Mushrooms are a kind of fungus that have been shown to provide potential health advantages. Mushrooms are not only a source of critical nutrients such as selenium and B vitamins, but research has shown that consuming certain types of mushrooms may improve cardiovascular health, lower inflammatory levels, and enhance cognitive performance.
Some of the varieties of mushrooms that are known to have a beneficial effect on general health are oyster mushrooms, shiitake mushrooms, maitake mushrooms, button mushrooms, and lion’s mane mushrooms.